Thea has been a member of Angel Oak CrossFit for a few months, and decided to take herself to the next level by committing to the Success Story challenge. Even with two kids, one of which she brings with her to the gym, Thea works out with the Bootcamp crew a few days a week. In the short time she h...
If there’s somebody who is passionate about her job and career, it’s Taylor! She works full-time as a state probation agent, is pursuing her Master’s Degree, and still finds time to make it to the gym at least three times a week. Taylor’s upbeat attitude, and positive energy,...
Meet Matthew aka Matt aka Mattie… Matt joined Angel Oak CrossFit in September to write his own Success Story. He joined with one of the more common challenges those in Charleston face when trying to begin or stick to a fitness routine – work travel. Matt’s job in the medical field often...
Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...
Roadmap: Navigating the Holidays Your 4-step guide to surviving the holidays and staying on track! The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...
Angel Oak CrossFit – Strength & Conditioning Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Hip Opener/ Front Rack Opener C. 2x: 15 banded pull aparts, 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges(30×0), 10 F/B Monster Walks, 10 Lat Monster Walks Strength F...
Angel Oak CrossFit – CrossFit Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Hip Opener/ Front Rack Opener C. 2x: 15 banded pull aparts, 5 Tempo Goblet Squats, 12 KB RDL, 6/6 tempo Glute Bridges(30×0), 10 F/B Monster Walks, 10 Lat Monster Walks Weightlifting Front Squat (10,...
Angel Oak CrossFit – Barbell Warm-up Snatch Warm-up (No Measure) A. 3:00 bike/row B. Banded Shoulder Stretch C. 2x: 10/10 OH banded shoulder openers + 8 seated wall slides D. 1x: 10 Snatch Grip DL, 5 Muscle Snatch from Pos 2, 10 OHS, 40s hollow hold Weightlifting Drop Snatch (3 reps x 5 ) *2...
Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 2:00 bike/row B. Hamstring and FR stretch C. 2x: 5 Hang Muscle Clean, 5 FSQ, 5, Push Jerks, 5 RDL, 30s hollow hold D. Position work with Coach Metcon Metcon (Time) EMOM20: Min 1: 2 squats cleans (185/125) Min 2: 10 burpee over...
Angel Oak CrossFit – Strength & Conditioning Warm-up Upper Body WU (No Measure) 2x: 50 DUs/ 100 SUs 20 pull aparts 10 passthroughs :20 HS Hold/Downdog 8/8 SA DB Push Press 20 AS Strength Metcon (Weight) 4 Sets: 20 Alt DB Hammer Curl R :30 15 Banded Tricep Pulldowns R :30 12 DB Lat Raises...
